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Mayonnaise vs. Rye — In-Depth Nutrition Comparison

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What are the differences between mayonnaise and rye?

  • Mayonnaise is higher in vitamin K, yet rye is higher in manganese, fiber, phosphorus, copper, iron, vitamin B3, and magnesium.
  • Mayonnaise's daily need coverage for vitamin K is 131% more.
  • Mayonnaise has 318 times more sodium than rye. While mayonnaise has 635mg of sodium, rye has only 2mg.

We used Salad dressing, mayonnaise, regular and Rye grain types in this article.

Infographic

Mayonnaise vs Rye infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
Rye
Rye
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more MagnesiumMagnesium +10900%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +2450%
Contains more IronIron +1152.4%
Contains more CopperCopper +1831.6%
Contains more ZincZinc +1666.7%
Contains more PhosphorusPhosphorus +1481%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +36714.3%
Contains more SeleniumSelenium +504.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 5.3% 66% 3% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
Rye
Rye
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin EVitamin E +285.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2662.7%
Contains more CholineCholine +12.5%
Contains more Vitamin B1Vitamin B1 +3060%
Contains more Vitamin B2Vitamin B2 +1221.1%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +746.5%
Contains more Vitamin B6Vitamin B6 +3575%
Contains more FolateFolate +660%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more FatsFats +4492%
Contains more WaterWater +104.2%
Contains more OtherOther +25.5%
Contains more ProteinProtein +977.1%
Contains more CarbsCarbs +13208.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 23% 61%
Saturated fat: Sat. Fat 11.703 g
Monounsaturated fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 g
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +7997.6%
Contains more Poly. FatPolyunsaturated fat +5726.6%
Contains less Sat. FatSaturated fat -98.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
84% 7% 9%
Starch: 0 g
Sucrose: 0.48 g
Glucose: 0.04 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Rye
Rye
3
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +47.9%
Contains more GlucoseGlucose +300%
Contains more FructoseFructose +120%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mayonnaise Rye
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mayonnaise Rye DV% diff.
Polyunsaturated fat 44.69g 0.767g 293%
Vitamin K 163µg 5.9µg 131%
Fats 74.85g 1.63g 113%
Manganese 0.007mg 2.577mg 112%
Fiber 0g 15.1g 60%
Saturated fat 11.703g 0.197g 52%
Phosphorus 21mg 332mg 44%
Monounsaturated fat 16.843g 0.208g 42%
Copper 0.019mg 0.367mg 39%
Iron 0.21mg 2.63mg 30%
Sodium 635mg 2mg 28%
Vitamin B3 0mg 4.27mg 27%
Magnesium 1mg 110mg 26%
Vitamin B1 0.01mg 0.316mg 26%
Vitamin B5 0.172mg 1.456mg 26%
Carbs 0.57g 75.86g 25%
Zinc 0.15mg 2.65mg 23%
Vitamin B6 0.008mg 0.294mg 22%
Selenium 2.3µg 13.9µg 21%
Protein 0.96g 10.34g 19%
Vitamin B2 0.019mg 0.251mg 18%
Calories 680kcal 338kcal 17%
Vitamin E 3.28mg 0.85mg 16%
Potassium 20mg 510mg 14%
Cholesterol 42mg 0mg 14%
Folate 5µg 38µg 8%
Vitamin B12 0.12µg 0µg 5%
Vitamin A 16µg 1µg 2%
Calcium 8mg 24mg 2%
Vitamin D 0.2µg 0µg 1%
Choline 34.2mg 30.4mg 1%
Vitamin D 7IU 0IU 1%
Net carbs 0.57g 60.76g N/A
Sugar 0.57g 0.98g N/A
Trans fat 0.187g 0g N/A
Tryptophan 0.017mg 0.108mg 0%
Threonine 0.055mg 0.289mg 0%
Isoleucine 0.065mg 0.208mg 0%
Leucine 0.095mg 0.563mg 0%
Lysine 0.072mg 0.286mg 0%
Methionine 0.035mg 0.153mg 0%
Phenylalanine 0.057mg 0.435mg 0%
Valine 0.074mg 0.317mg 0%
Histidine 0.026mg 0.189mg 0%
Fructose 0.05g 0.11g 0%
Omega-3 - DHA 0.005g 0g N/A
Omega-3 - ALA 5.331g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.125g N/A
Omega-6 - Eicosadienoic acid 0.03g N/A
Omega-6 - Linoleic acid 38.942g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mayonnaise Rye
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
41%
Mayonnaise
35%
Rye
Minerals Daily Need Coverage Score
13%
Mayonnaise
98%
Rye

Comparison summary

Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 42mg)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 633mg)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 11.506g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 34)
Which food is cheaper?
Rye
Rye is cheaper (difference - $0.2)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is lower in Sugar?
Mayonnaise
Mayonnaise is lower in Sugar (difference - 0.41g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/nutrients
  2. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.